Last Women Standing – The Barkley Marathons Film

The Barkley Marathons is a notoriously tough, ultra distance race which only 15 people have ever completed since it was first staged in 1986. No Woman had ever completed it.

Last Women Standing is a film by Summit Fever Media following Inov-8 ambassador and ultra-running record holder Nicky Spinks as she takes on one of the world’s most notorious and secretive sporting events.

The 100+ mile race takes place in Frozen Head State Park, Tennessee and requires the competitors to navigate 5 laps, each involving around 10,000ft of brutally steep, obstacle-laden, muddy mountain ascent through thick woodland and vicious, spiky undergrowth that shreds both clothing and skin. The park surrounds Brushy Mountain State Penitentiary, a now derelict maximum-security prison. The impenetrable surroundings have accounted for several failed jail breaks.

The film gives an insight into Nicky’s build up, from the unique application process to the hours before the race where her preparation is made more difficult because runners don’t know the exact time the race will start. Competitors are told of a 12 hour window during which race organiser “Lazarus Lake” will blow a conch – that signifies one hour until start time. Competitors then have 60 hours to complete the 5 laps, ripping out pages from books en-route as proof that they have visited the correct checkpoints. Asked by the film crew if he thinks this will be the year that a woman completes the race Laz replies with a chuckle “No!”

image from Barkley Marathons film

Laz checks Nicky out at the start of a lap

Frozen Head is notorious for its bad weather but the race begins in hot conditions before nightfall sees the temperatures plummet and the runners battling against wind, rain and snow. As other runners drop out (signified by the sound of a bugle) Nicky teams up with fellow female ultra-runner and Barkley veteran Stephanie Case from Canada and the race “virgin and veteran” work together in an attempt to become the first women to complete the grueling challenge. Will they be successful or will the bugle sound for them?

You can watch a trailer of the film here:

The film will have its online international premiere on Tuesday November 19th. Sign up now with inov-8 to watch the free online film premiere: www.inov-8.com/last-women-standing

Osprey Duro 15 Review

The Duro 15 is the largest of Osprey’s three backpacks designed for trail running.

Having already tested and used the smallest pack, the Duro 1.5, I was keen to look to the other end of the size scale to see what the 15 litre version had to offer.

Features:
The first thing I noticed about the Duro 15 was the number of storage options; the pack has no less than 8 zipped pockets and 5 mesh pockets, all of various sizes! The main zipped compartment on the back can easily hold items such as spare clothes, emergency shelter, waterproofs etc. whilst a rear stretch mesh pocket with clips gives faster access to items; useful when it’s an on – off waterproof day. A smaller rear, zipped pocket has a retaining clip for keys and can fit a wallet or phone. Two decent sized side zip pockets are big enough for hat, gloves and food and are just about accessible without having to be double jointed! I found that these side pockets are also deep enough to hold rigid water bottles without them bouncing out whilst running.

photo of Osprey Duro 15

rear side pockets can be reached without being double-jointed!

The zipped pockets on each hip are easily accessed on the run and provide another option for smaller items such as snacks, gels, compass, car keys etc. Finally a zipped pocket on one side of the chest is just large enough to fit a phone although it’s a tight fit if you have a full soft-flask on the same side.

photo of Osprey Duro 15

zipped hip pockets are easily accessible

 

photo of Osprey Duro 15

2 mesh pockets and a zipped chest pocket holds a phone

On the front straps there are two deep, mesh pockets that house the soft-flasks or can be used as storage (another option for accessible phone storage). They also have elastic retainers for the soft flasks and an emergency whistle. Two smaller mesh pockets below these would hold a compass, gels, electrolyte or salt tablets etc. There are also two elasticated pole loops on the top shoulders for carrying lightweight hiking poles when not in use. To be honest I didn’t try to use these as I don’t have any poles, but I can’t see that they would be particularly easy to access whilst wearing the pack.

The Duro 15 offers versatile hydration options coming supplied with two 500ml soft-flasks with straws and a 2.5 litre bladder that fits into a dedicated zipped pocket with clip to keep the bladder in position. The bladder has a wide mouth which makes refilling and adding energy or electrolyte powder easy and the hose has a clever disconnector which allows the bladder to be removed whilst keeping the hose in place. This is really useful for mid run refills and stops you having to unthread and re-thread the hose and also makes for easier cleaning. The hose has a bite valve with a twist closure to prevent accidental leakage. Whilst running the hose can be kept in place by a strong magnet that attaches to the sternum strap. This does a surprisingly good job at keeping the hose in place but has the downside that you need to keep your compass well away from it! The magnet is easily removable if this is an issue and I’d recommend taking it off if you are using a compass.

photo of Osprey Duro 15 bladder

wide mouth 2.5L bladder and hose connector

If you don’t want to use the bladder, then two 500ml soft-flasks (supplied) can be stored in mesh pockets on the front of the pack on the lower chest. The long straws make drinking on the go fairly easy, however I found it quite difficult to get the full bottles into their pockets as the fit was too tight. Also it wasn’t possible to put the straws behind the straps designed to keep them in place without bending them in half (something I’m not sure is good for the straws). Osprey do make smaller 250ml flasks which are a better fit.

photo of Osprey Duro 15

500ml soft flasks: tight fit and the straw is difficult to position

The Duro 15 is a unisex pack that comes in two sizes, Small / Medium or Medium / Large, mine being the smaller version. There is lots of scope for adjusting the pack with tensioning straps on the front, hips and waist plus elasticated straps across the chest that can be unclipped and attached in a number of positions.

photo of girl wearing Osprey Duro 15

unisex fit in 2 sizes

photo of Osprey Duro 15 adjustment straps

straps allow the pack to be adjusted to fit

The elasticated straps allow your ribcage to expand and so don’t restrict your breathing. The chest straps can be unclipped single handedly although I found them a little tricky to fasten at first. The back is slightly padded with a mesh design to help breathability and I found the pack comfortable, although as with any pack without a “back plate” you need to pack carefully to ensure that nothing hard digs in and causes discomfort.

photo of Osprey Duro 15

adjustable, elasticated chest straps and magnet for hose

At a touch over 500 grams the Duro 15 isn’t a super-light pack, but this means it is more comfortable and has more features than a lighter pack. With an RRP of £140 it isn’t cheap, but it feels like it is built to last.

What would I use it for?

The Duro 15 isn’t designed as a lightweight race vest, it is more suited to longer days on the hill where you need to carry more equipment, for example mountain running in winter or in bad conditions. It would also be a good choice for multi day races and it has become my go to pack or for supporting long distance challenges, using it on the Bob Graham and Paddy Buckley Rounds where I needed to carry equipment for someone else as well as my own. I would also use it as a summer walking pack.

wearing the Duro 15 on Bob Graham support

wearing the Duro 15 on Bob Graham support

Pros:

Loads of storage, good hydration options, comfortable, durable.

Cons:

Not cheap. Difficult to get the 500ml bottles into their pockets!

Verdict:

A comfortable pack with lots of storage and hydration options. Ideal for long, remote runs, multi day events or runs where slightly more carrying capacity is needed.

RRP £140

Available from Osprey https://www.ospreyeurope.com/shop/gb_en/duro-15-2019

fell running guide logo

Veloforte Energy Bars – Review

Veloforte offer a range of energy bars designed to fuel endurance athletes whilst using natural ingredients.

I’m always keen to try different products to fuel my long runs and races and I much prefer to eat things with “real food” in them rather relying on gels. Veloforte offer just that, tasty products using natural ingredients. Inspired by the Italian Panforte – a special food that was reputed to fuel the Roman Legions – Veloforte bars are now hand made in the UK. The bars come in three flavours; Classico, Ciocco and Di Bosco and each have their own distinctive taste. The Classico has a slightly Christmas cake taste with its candied peel and orange zest, the Ciocco a deep cocoa whilst pistachios and berries flavour the Di Bosco bar. (I personally prefer the deep, dark yet not too sweet chocolate taste of the Ciocco bar.)

photo of Veloforte energy bars

Veloforte, Italian inspired energy bars

The bars come individually wrapped as a 70g serving with just less than 300Kcal per bar so contain plenty of energy to fuel long days on the hill. The bars are quite dense and chewy so are more suited to use on ultra type events or long training sessions rather than as a quick fix during a shorter race. All three bars also contain almonds and have around 5g of protein so make a good post run snack to help recovery.

photo of Veloforte Ciocco bar

datey, nutty, chocolatey – tasty!

As well as being available as individually wrapped bars Veloforte also offer a Mixed Bites bag. This contains all three flavours of bar but pre cut into bite sized pieces. This is ideal if you want to eat little and often and solves the problem of what to do with a half eaten, unwrapped bar. The bite sized pieces come in a handy zip lock type bag which is ideal for stuffing into your bumbag or running pack pocket for easy access on the go.

photo of Veloforte Mixed Bites

handy bite sized lumps in the Mixed Bites bag

Verdict – Tasty with good blend of Carbohydrate and Protein and using natural ingredients, Veloforte bars are ideal for fueling long distance endurance events. I’d include them in my nutrition for events such as the High Peak Marathon or the Bob Graham Round where the pace is slow enough in places to allow you to chew and breathe at the same time! They also make a good post race snack.

photo showing Veloforte nutrition information

Veloforte nutrition information

Veloforte energy bars are available here: https://veloforte.cc/

fell running guide logo

Copper Clothing Compression Socks

I’m a fan of compression socks, so was interested to come across these from Copper Clothing Ltd which have copper infused into the fabric.

Although there is mixed evidence that compression clothing leads to a performance benefit and aids recovery (see here and here), I still think that the jury is out, however, I choose to wear compression socks or calf guards for certain runs. In cold weather I find that they help keep my calves warm, particularly important if I’m doing faster training or hill repetitions. They also help protect my legs if running through bracken or heather and they can also help prevent tick bites in summer where the advice is to cover the skin in known tick habitats.

photo of runner wearing Copper Clothing compression socks

Copper Clothing compression socks

What’s so special about copper? According to Copper Clothing’s website copper has anti-microbial properties which can kill off any bacteria and so help prevent problems such as fungal infections and athlete’s foot. If you’ve ever left a pair of damp running shoes in a warm place for a couple of days the smell will tell you that there’s something starting to fester in there! Wet feet are a fell runner’s occupational hazard all year round, whilst in summer, sweaty feet and moist shoes are are an ideal breeding ground for bacteria – have you ever seen a fell runner with nice feet?! So a pair of socks that help keep your feet healthy sounds like a good idea.

photo of running in puddle

wet feet – a fell runner’s occupational hazard

On test – I’ve been testing the socks for a couple of weeks now and have worn them in some pretty soggy conditions. I like the fit which is snug but not too tight and they aren’t too tight across the foot which makes them easy to get on. I had three wet runs in them before washing them, I just hung them on a chair near the radiator to dry out and they didn’t smell! Copper Clothing claim that washing the socks doesn’t diminish the properties of the copper so hopefully the benefits will last for the lifetime of the sock. Time will tell how durable they are.

photo of Copper Clothing socks

snug fit but not too tight

When would I wear them? As well as in the conditions previously mentioned I think these socks would be worth using on long runs when your feet are going to get damp – that could be most of the time in the UK. Or on long runs when your feet are going to get sweaty – which is the rest of the time! They would be ideal for a long “Round” such as the Bob Graham, pity I didn’t have them last year on the Bob Graham Round where I spent 21 hours in the same pair of wet socks!

RRP – £15.99 available here:


 

Verdict – Although I’m not convinced of the benefits of compression in itself, I do like to wear long socks for certain runs. These Copper Clothing socks are comfortable and affordable and hopefully will help keep my feet healthy – quite a challenge considering the amount of time I spend running in wet, muddy conditions.

fell running guide logo

Adventure Medical Kits – Emergency Bivvy

If I am running in a remote area or in winter I carry an Adventure Medical Kits emergency bivvy with me.

photo of Adventure Medical Kits emergency bivvy

Adventure Medical Kits emergency bivvy

This small, lightweight sleeping bag type bivvy bag is a great piece of kit which will take up hardly any room in your bumbag or pack. If the worse thing should happen and you or a mate gets injured whilst out running in bad weather then this could really help prevent hypothermia whilst you wait for mountain rescue.

The bivvy is basically a large bag made of heat reflective polythene that you can get in to. As it is a bag rather than a blanket it traps heat effectively and is totally windproof thus creating a protective environment for anyone who is immobilised. Note that it is not breathable and so condensation will build up in it over time so it is not suitable as a sleeping bag!

photo of Adventure Medical Kits heat reflective bivvy bag

Adventure Medical Kits heat reflective bivvy bag

Unlike the traditional plastic orange bivvy bag, this version is made of much thinner polythene meaning that it packs far smaller and so is suited to packing into a bumbag or similar. They are available in different sizes i.e. one or two person, I use the smaller version.

Some mountain races and long winter races such as the Trigger have emergency bag /  bivvy on the mandatory kit list. the AMK one is ideal. At around £15 it really is an essential piece of kit for anyone running in more remote areas.

river crossing on the Trigger race

imagine waiting for Mountain Rescue here!

Kahtoola & Chainsen Snowline Microspikes Review

Running in icy conditions can be hazardous but thanks to Microspikes you can still enjoy those cold, crisp winter days.

What are Microspikes?

Basically they are a form of crampon designed for walking or running rather than climbing. They consist of a set of small, stainless steel spikes connected by chains and attached to a piece of tough rubber (an elastomer). They are designed so that they can be worn on your footwear simply by stretching the rubber cradle over your shoes.

photo of Microspikes attached to a running shoe

Microspikes attached to a running shoe

Microspikes attached to a running shoe

Microspikes held in place by a strong rubber cradle

Kahtoola microspikes are probably the best known brand but I also have some Chainsen Snowline Snowspikes which are virtually identical (but a bit cheaper!) I have the Light version which only weigh 235g for a Medium sized pair. The Kahtoolas are slightly heavier at 338g. They are available in different size ranges, I’ve found that you need have them quite tight to prevent them coming off whilst running through deep snow.

Chainsen Snowline Microspikes on scales

The Chainsen Snowline spikes, 235g size Medium

What conditions are they for?

The sharp spikes grip really well on smooth ice and hard packed, frozen snow. It takes a bit of time to build up your confidence but after a while you realise that you can run at your normal pace, even on the iciest of surfaces. Whilst they can be worn in snow they don’t really offer much more grip than a running shoe with a good tread.  They also work well on frozen ground such as grass and mud, even if there is no ice cover. You tend to find that you alter your stride slightly and land more flat footed than you would ordinarily do. Whilst they aren’t uncomfortable initially they can start to hurt a little if running for long periods on very hard surfaces. I once ran for about 15 miles wearing a pair and the soles of my feet were a bit sore afterwards!

photo of runner wearing Microspikes

Microspikes work best on hard ice

Most winter runs involve a variety of conditions; you might be running through fresh snow where few people have been but then encounter a well walked path where the snow has been compacted and refrozen. The first part wouldn’t require spikes but the second bit could be pretty treacherous. The good thing about both Kahtoola and Chainsen Microspikes is that their size and weight means that they can easily be carried in a bumbag or running pack and it only takes a few seconds to put them on. So you can take them on a run, put them on if you encounter any icy stretches and quickly take them off afterwards. The Chainsen spikes even come in a tough little pouch to prevent the spikes from damaging your bag.

photo of Chainsen Snowline with sturdy pouch

Chainsen Snowline with sturdy pouch

I have used them for winter running in the Peak District and also on a recce of the Charlie Ramsay Round in spring when conditions were still wintry. (note Microspikes are not suitable for ice climbing!)

runner wearing Chainsen Snowline spikes

I used Chainsen Microspikes whilst recceing the Charlie Ramsay Round

Are they worth it?

At around £40 a pair they are worth getting if you intend to continue running outdoors throughout the winter. They don’t need to be confined to running, they can be worn over walking boots and even shoes meaning that you can tackle the icy pavements with confidence. I know people who’ve worn them for a trip to the pub!

So, if we continue to have cold winters a pair of Microspikes are a good investment, allowing you to enjoy running safely in conditions like this!

photo of running wearing microspikes

safe running wearing microspikes

The video below shows how easy the spikes are to put on and how effective they are on icy terrain:



North Wales Trail Running – book review

Following on from the successful Peak District Trail Running and Lake District Trail Running books there is now one for North Wales.

Written by experienced runner Steve Franklin, it follows the same format as the previous books detailing 20 trail and fell runs of various length and difficulty. Each route is described with easy to follow directions backed up by Ordnance Survey 1:25,000 map extracts. A brief overview of each route shows distance, ascent, estimated time it will take to run, the type of terrain you’ll encounter and how easy it is to navigate; whilst a graph shows the route profile so you know where the steep sections are!

photo of North Wales Trail Running book

North Wales Trail Running

The guidebook is set out with the shortest route at the beginning and the longest one at the end which makes it easy to thumb through and select a route according to your preferred distance, and its small size means that you can easily slip it into a bumbag or pack if you want to take it with you on the trails.

The colour photographs help give a flavour of what to expect: everything from easy forest trails to sea cliffs and more remote mountain terrain, and with routes ranging from 4km to 20km there is something for the beginner trail runner and the hardened fell runner alike.

North Wales Trail Running by Steve Franklin is published by Vertebrate Publishing RRP £12.95

Other books in the series: https://fellrunningguide.co.uk/lake-district-trail-running-book-review/

There Is No Map In Hell – Review

Most people who climb the 214 Wainwright fells in the Lake District do so over a number of years. In 2014 Steve Birkinshaw managed to complete a continuous circuit of them; over 300 miles and many thousand metres of climb, in just over six and a half days. There is no Map in Hell is Steve’s written account of his tremendous achievement.

There is no Map in Hell

There is no Map in Hell

Legendary Lakeland runner Joss Naylor had completed the round in the 1980’s, taking just over seven days and it was thought that the feat would never again be attempted let alone bettered. However Steve’s background as a highly experienced fell runner specialising in ultra distance challenges (including winning the 2012 Berghaus Dragon’s Back Race) meant that he more than anyone had the fitness and determination to give it a go.

In the book Steve gives an insight into his family background and previous long distance adventures before he moves on to explain what the Wainwrights are and recall some of the history of early attempts by runners to complete the challenge. He describes the huge logistical task of planning the route, calculating a schedule and recruiting a team of helpers. He also discusses his training in preparation for the run.

Steve then gives the reader a day by day account of his progress including details of each leg of his route and recounts his feelings, both physical and mental which unsurprisingly deteriorate as the week goes by. There are also short accounts from Steve’s wife Emma and support crew which give a glimpse of what was happening behind the scenes and the highs and lows that they too experienced along the journey.

Steve Birkinshaw during the Wainwrights attempt

Steve during the Wainwrights attempt (from community.berghaus.com)

Finally he describes what he calls “The Aftermath”; the physical and mental toll of running the equivalent of two marathons with over 5,000 metres of ascent a day, every day for a week.

There is no Map in Hell will appeal to any fell runner who is familiar with the Lakeland fells or those who have experienced or are planning their own long distance challenge. Rather than being purely full of facts and statistics it gives an insight into the human side of a determined, family man who pushed his body to extraordinary lengths to achieve a running feat that many thought impossible.

There is no Map in Hell is published by Vertebrate Publishing.

fell running guide

Shoe Cue Insoles Review

Shoe Cue insoles look like an interesting concept designed to prompt runners into adopting a more efficient running technique. They look like a standard insole but with a textured plastic heel plate covered in small pimples which the wearer can feel. The idea is that by being more aware of how your feet are contacting the ground the insoles act as a prompt or “cue”. This encourages you to favour the ball of your foot rather than the heel and thus reduces over striding. That all sounds plausible so I decided to test them out using a bit of sports science technology.

Shoe Cue insoles with the pimpled heel plate

Shoe Cue insoles with the pimpled heel plate

The first thing I did was to go for a short, easy run wearing the insoles to get used to how they felt. I even wore one shoe with a Shoe Cue insole and the other with just the standard insole so that I could compare how they felt.

How do they feel?

You can definitely notice the pimples under your heel, they don’t feel uncomfortable, just unusual and you do get used to them the longer you have them on. Obviously the thinner your sock the more aware you are of the textured heel plate. My first run was on gently sloping, hard packed trail wearing them inside a pair of Inov-8 Trail Talons. I was aware of the insoles although didn’t find them uncomfortable. On my next run I used the same shoes but over terrain with some short, steep up and downhill sections. On the steep downhills the insoles were uncomfortable, especially at a fast pace as more impact was taken through the rear of my foot. (To be fair the insoles probably aren’t designed for that type of terrain)

testing Shoe Cues with Inov-8 Trail Talon 275s

testing Shoe Cues with Inov-8 Trail Talon 275s

Scientific testing

It would be a subjective guess to say if the Shoe Cues made any difference to my running technique so a bit of science was needed. I asked the kind chaps at Front Runner in Sheffield if they could help and they offered carry out a test using their treadmill and RunScribe technology. RunScribe uses small devices attached to each foot which measure data such as Stride Rate, Ground Contact Time (GTC), Braking Force and Footstrike Type (forefoot, mid-foot, heel).

treadmill testing using RunScribe technology

treadmill testing using RunScribe technology

Test protocol

Indoor treadmill wearing Inov-8 Trail Talon 275 shoes. After warming up I ran for 5 minutes at a pace of 10km per hour without the insoles then repeated the 5 mins at the same pace with the Shoe Cue insoles.
I then repeated the 5 mins without / with the insoles but this time at a faster pace of 15km per hour.
The RunScribe data was taken for the middle two minutes of each run.

The results

Shoe Cue test data

10k per hour without insoles

 

Shoe Cue test data

10k per hour with Shoe Cue insoles

The RunScribe data shows that for the slower paced run there is very little difference in stride rate (cadence) and GCT with a slight reduction in braking force with the insoles. The foot strike type (lower number = more heel strike) shows that I actually went a little closer to heel striking whilst wearing the Shoe Cue insoles.

Shoe Cue test data

15k per hour without insoles

 

Shoe Cue test data

15k per hour with Shoe Cue insoles

The RunScribe data for the faster paced run shows almost identical stride rates and GCT with and without the Shoe Cue insoles. As for braking force it decreased on my left foot but increased on my right foot when wearing the insoles (work that one out!) A similar discrepancy with foot strike type saw no change in my left foot whereas my right foot landed closer to the heel whilst wearing the insoles.

Do they work?

That is the big question! The scientific data here certainly doesn’t point to a big change in my own running metrics whilst wearing the insoles, however there could be a number of reasons for this:

  • I’ve been running regularly for many years, performing fairly well in competitions – maybe I already have a reasonably efficient technique?
  • Although I could feel the Shoe Cue insoles I didn’t actively try to change my technique – maybe I also subconsciously resisted changing.
  • It might take a longer period of time to adapt to using the insoles.

A less experienced runner or someone who over strides (having a cadence closer to 160 steps per minute) might find the insoles more beneficial. It is difficult to over stride and still land on your mid-foot, hence how the sensation of feeling the pimples under your heel can help overcome this.

However as with the recent popularity of barefoot, minimalist and zero drop shoes, any change should be made gradually. There are lots of stories of runners who actively tried to change their running technique to a more “efficient” mid-foot landing only to suffer from calf and achilles problems. Anyone trying Shoe Cues should avoid making radical changes to their technique.

Personally I probably won’t use the insoles although I may use them as a coaching tool to lend to clients to enable them to become more aware of their own running technique.

More information on Shoe Cue insoles can be found here: https://www.shoecue.com/

Footnote:

What I also found interesting was that I landed more on my heel the faster I ran whereas you would expect the opposite to be the case. Attentive readers will also note some Left / Right discrepancies particularly regarding pronation (I’ve been told by different physios that I have one leg slightly longer than the other which may explain it)

Thanks to Ali at Front Runner for providing the RunScribe data.

fell running guide

The Protein Ball Co. Review

The Protein Ball Co. are a UK based company producing healthy, high protein snacks using natural ingredients. Neatly packaged in a range of six interesting flavours (I like the Goji and Coconut best!) each 45g bag contains six bite size balls. They are all gluten free and vegetarian with a couple of vegan choices too.

Protein Ball Co.

six interesting flavours

As well as being high in protein they also contain a decent amount of carbohydrate; a 45g bag of Lemon & Pistachio balls contains 187 kcal for example.

Protein Ball calorific content

plenty of calories to fuel long runs

This means that on long events like Ultra races or 24 hour Rounds such as the Bob Graham these would be ideal “hill food”. They are much more palatable than sickly sweet gels and satisfy your hunger unlike a gel. The high protein content also means that they make a great snack immediately after a hard training session or race or following a long run.

Protein Ball Co. each bag contains 6 tasty little balls

each bag contains 6 tasty little balls

At £1.99 for a 45g bag they aren’t particularly cheap and at the moment they aren’t available in supermarkets although they can be found in Holland & Barrett and also purchased online. So if you fancy something healthy, tasty and made in the UK to fuel your running these bite sized little balls are worth a try.

For more details and to find a stockist visit the Protein Ball Co.

fell running guide